2.15.13 Power Endurance

Workout
5 minute easy row, ride, run, jump rope, etc…
Then:
3×5 Wall Squat
2×10 Squat
2×10 Jump Squat
2×10 Shoulder Dislocates
Then:
P1 15x KBS @ 50/35
P2 Rest
4 rounds to warm-up
Then:
P1 4x Burpee/Bar Hops + 15m Heavy BB Carry (185/115) + 15m Bear Crawl
P2 Rest
P3 Rest
Switch, max rounds in 8 minutes
Then:
10-1 BB Push Press 95/65 + 20s Rope Hang – see photo
Looks like…
10x BB Push Press + 20s Rope Hang
9x BB Push Press + 20s Rope Hang
8x BB Push Press + 20s Rope Hang, etc…
Then:
3x Heavy Seated Rope Pull (4 pulls each players @50-55#/30-40#)
Between each set perform the following:
Rd 1: 25x Frog Hops + 25x HR Push-up 
Rd 2: 20x Frog Hop + 20x HR Push-ups
Rd 3: 15x Frog Hop + 15x HR Push-ups 
60  reps each
Then:
Fall Down
 
Participants
[gp_workout1]
 
Coach’s Comments
James slept in this morning. So when I drove up at 5:50am I saw six athletes doing Burpee/Prison Run outside the gym. And while I was disappointed they weren’t able to do the workout I had planned (and pissed as all hell at James), I was smiling inside know they took the initiative to punished themselves. 
 
Photos
The dead hang from the bar is bad enough. Dead hanging from the ropes is 10x harder.

The dead hang from the bar is bad enough. Dead hanging from the ropes is 10x harder.


When the grip tires 20s gets longer and longer. Watching the clock is often a bad idea, as time tends to move at a snail's pace.

When the grip tires 20s gets longer and longer. Watching the clock is often a bad idea, as time tends to move at a snail’s pace.


Season the grip.

Season the grip.


Tenderize.

Tenderize.


Fry. This is a Go Primal original, usually performed in a squat rack, but I figured out a way to do it using our hurdles. To see exactly how it works I'll put in an upcoming training compilation.

Fry. This is a Go Primal original, usually performed in a squat rack, but I figured out a way to do it using our hurdles. To see exactly how it works I’ll put it in an upcoming Training Compilation video. If you were here you felt the sting. If not, you’ll get yours someday soon.